Monday
Strength:
12EMOM
Station 1: 10 Back Squat (55-70%)
Station 2: 10 Barbell Row
Station 3: Rest min
Metcon:
For Time
31 Hang Power Snatch (75/55)
31 Push Press (75/55)
31 Box Jumps (24/20)
31 Pull-ups
31 Thrusters (75/55)
31 Toes to Bar
31 Burpees
Tuesday
Strength:
12EMOM
Station 1: 10 Deadlift (55-70%)
Station 2: 10 Bench Press (55-70%)
Station 3: Rest min
Metcon:
10 Rounds
12 Russian KBS (70/53)
10 HR Push-Ups
8 Box Jumps (30/24)
Wednesday New Years Day 3 Person Teams
3 Rounds
2mins: Max Hang Power Cleans (135/95)
2mins: Max OH Plate Lunge (45/25)
2mins: Max Abmat Sit-ups
Rest 2 mins between rounds
Each athlete will start at a different movement. They will rotate movements every 2mins. All 3 athletes will rest at the same time.
Score = Total combined reps between all three athletes
Thursday
Strength:
12EMOM
Station 1: 10 Front Squat (55-70%)
Station 2: 10 Push Press (from floor)(50-70%)
Station 3: Rest min
Metcon:
20AMRAP
20 Cal Row
20 Wall Balls (20/14)
20 Burpees
Friday
Strength:
Build to 70-75% on the Power Clean
Metcon:
35EMOM
Station 1: 3 Touch and Go Power Cleans (~70% of max)
Station 2: 5 Strict HSPUs
Station 3: :20 Sprint Row
Station 4: :40 Box Step Ups (24/20)
Station 5: 5 C2B Pull-ups
Saturday Partner WOD Teams of 3
30AMRAP
75 Wall Balls (20/14)
75 Deadlift (135/95)
60 Burpee OTB
60 KBS (70/53)
45 TTB
45 Front Squat (135/95)
30 Pull Ups
30 STO (135/95)
Sunday
Metcon: (30:00)
For Time
100 DU’s
50 Push Press (75/55)
50 Sit Ups
1,000m Row
75 DU’s
25 Push Press (75/55)
25 Sit Ups
750m Row
50 DU’s
15 Push Press (75/55)
15 Sit Ups
500m Row
